8/19/16: Friday


Bench press30 reps at 205/105

everytime you break,1 legless rope climb + 1 rope climb
then
10 minute climbing ladder

Push-ups
Kettlebell swings (70/55)
increase reps by 2 every set

8/18/16: Thursday: Oly Club 7:30pm


Power Snatch

3@70%,3@75%,2×2 @80%,2×2@85%

power clean +Power jerk

1+1×3@75%,1+1×2@80%

overhead squat

2×2@80%, 2×3@85%

5- rounds for reps of:

1 minute of 75-lb. muscle snatches

1 minute of 75-lb. overhead squats

1 minute of burpees, jumping over the bar

Rest 1 minute

8/15/16: Monday


clean and jerk3x1@65%,3×1@70%,2×1@75%,2×1@80%,2+1×3

clean pull

3×2 @ 100%, 2×2 @ 105%
For time:

20 pistols

10 push jerks 135/95

20 pistols

15 thrusters 135/95

20 pistols

20 hang cleans 135/95